How to make the apple cider vinegar diet work for you?

Last Updated December 20th, 2021

What is the apple cider vinegar diet?

Apple cider vinegar diet is a diet plan where a small quantity of apple cider vinegar is consumed on a daily basis before or after meals.  Let us first understand what apple cider vinegar is. The vinegar is produced from the apple cider which undergoes fermentation.

It contains reduced calories and increased probiotic effects.  The process of vinegar production involves exposing apple cider to yeast. The yeast then ferments the sugar present in the apple cider to alcohol. Finally, bacteria are added that ferments the alcohol to acetic acid.  Acetic acid is present in high quantities and is considered to be the main component of apple cider vinegar.

apple cider vinegarConsuming just a small quantity of this vinegar provides numerous health benefits.  The probiotic effect of this vinegar is helpful in promoting digestion and maintaining a healthy gut.  It is also used to treat a common cold as well as seasonal allergies. This vinegar is quite popular among keto diet followers.  It is known to contain very little sugar and accounts for only 3 to 5 calories per tablespoon.

Due to this, it easily fits into the keto diet and people are widely using this vinegar for various health benefits including weight loss.  There are several other health benefits associated with this vinegar namely reducing cholesterol, lowering the blood sugar levels, as well as manage diabetes.

The real benefits of apple cider vinegar explained

Manages blood sugar levels

Diabetes is one of the leading factors of mortality in modern society.  It is quite surprising to know that there are several ways it can be prevented and still it seems to be such a big problem.  Food that is consumed through diet provides the necessary energy a body requires. These foods also transfer the sugar present in them into the bloodstream.  

This phenomenon can lead to a sudden surge in sugar levels. Apple Cider Vinegar is known to increase insulin sensitivity and promote appropriate regulation of blood sugar.  This prevents the sudden surge of sugar levels in the blood. This helps both who are diabetic as well as the non-diabetic to help regulate blood sugar levels.

Promotes weight loss

Losing weight involves reducing the calorie intake as well as losing extra calories than we consume every day.  Apple Cider Vinegar is known to promote satiety (the feeling of fullness) which restricts a person from eating often.  This property of the vinegar is ideal for people who are trying to lose weight through various diet plans.

Reduces cholesterol

Cholesterol is a molecule which has a waxy consistency.  It is necessary for the production of certain hormones, cell tissue, vitamin D, as well as protect the nerves.  Normal levels of cholesterol are very healthy for the body. Increase in the level of LDL cholesterol causes severe health problems.  This leads to plaque formation along the walls of the blood vessels, which might obstruct blood flow. Apple Cider Vinegar is helpful in reducing the levels of LDL cholesterol and increase HDL cholesterol.  Adding just a tablespoon of this vinegar in the daily diet is helpful in this process and promotes a healthy lifestyle.

Promote healthy skin

Apple Cider Vinegar has powerful antibacterial effects. Apple Cider Vinegar contains acetic acid, citric acid, lactic acid, and succinic acid.  All these are helpful to fight against harmful bacteria. It is helpful in treating acne, as well as reduce the scar formation on the skin and promote beautiful looking skin.  It is recommended to apply a diluted form of apple cider vinegar to the skin to gain the benefits.

Manages blood pressure

As discussed earlier, the accumulation of plaque in the blood vessels reduces the blood flow.  The walls of the blood vessels become narrow and the amount of blood which can pass through the blood vessels reduces. This causes an increased amount of pressure on the blood vessels as well as the heart.

This phenomenon is termed as hypertension.  Hypertension is known as the major risk factor for the cause of heart diseases. The acetic acid present in apple cider vinegar is known to reduce the blood pressure by limiting the production of renin enzyme in the kidney.  This helps to reduce hypertension and in turn, decrease the risk of heart disease.

Treats acid reflux

Acid reflux is the presence of abnormal levels of stomach acids in the stomach, which causes irritation in the stomach.  It may also cause a burning sensation in the chest and in some cases brings back the food contents from the stomach back to the mouth. This condition is medically called as gastroesophageal reflux disease.  

Apple cider vinegar is known to regulate the stomach acids in the stomach and reduce the effects of acid reflux. Due to this, there is better digestion of the food and there are lower instances of acid reflux.  The vinegar should be diluted in water and consumed just before eating to gain the benefits.

The list of health benefits goes on and on

Boosts Gut Health

Apple Cider Vinegar is a well known probiotic.  Since bacteria are added during the fermentation process, it contains a high concentration of probiotic effects.  The probiotic bacteria are known to enhance the digestive system and keep the gut healthy and avoid conditions such as leaky gut syndrome.  It is advised to consume 2 tablespoons of this vinegar along with other naturally fermented food to gain benefits.

Soothes Sunburns

Sunburns have become a common problem these days and particularly to the kids who try to enjoy nature without appropriate protection.  Apple cider vinegar in combination with coconut oil and the lavender essential oil is added to water and applied to the skin to treat sunburn problems.

Fights Fungus

Fungus and yeast infections are quite common such as toenail fungus, athlete’s foot, jock itch, etc.  Apple cider vinegar is a powerful antifungal agent. Using this vinegar along with other antifungal agents helps to relieve symptoms of fungus and yeast infections.

Enhances Circulation

Adequate circulation of blood is essential for the human body.  A medical condition called varicose veins may affect normal blood flow.  Apple cider vinegar is known to help with the symptoms of varicose veins when applied over them.  The vinegar is combined with witch hazel and needs to be applied in a circular motion on the varicose veins to gain benefits.

Treats Warts

Warts are the extra growth of the skin that forms a lump on the skin.  Warts are caused due to human papillomavirus. Warts are known to spread from one part of the body to another and may cause social anxiety due to their appearance.  Apple cider vinegar is helpful to deal with this problem by bandaging the wart with a cotton ball soaked in the vinegar. This procedure is repeated until the wart falls off.

Heals Poison Ivy

Poison ivy rash is quite painful as well as causes severe itching.  Apple cider vinegar is known to contain potassium, which is very helpful in reducing the swelling and itchiness of the poison ivy rash.  A teaspoon of Apple Cider Vinegar is applied to the affected area to treat this problem.

Kills Bugs and Fleas

People tend to have pets at home and it is quite common for the pets to have bugs and fleas on them.  The drugs which are available in the market may cause some serious side effects both for the pets as well as to humans.  Apple cider vinegar can be added to water and sprayed on the pets on a regular basis for the bugs and fleas to die and relieve the symptoms of itching.

Helps with Seasonal Allergies

There are a large number of people who are affected by seasonal allergies.  It can be quite troublesome with regular sneezing and runny nose. Apple cider vinegar contains the bacteria which may be helpful in managing seasonal allergies.  It is helpful in breaking the mucus and relieves the lymphatic drainage. The vinegar needs to be diluted in water and consumed daily to help with seasonal allergies.

Serves as a Natural Deodorant

Generally, when people perspire under the armpits, the bacteria present in the armpit combines with the perspiration and create a bad odor.  The vinegar is mixed with aloe gel, rose water, and witch hazel. Finally, some essential oils are added to make deodorant.

Keeps Hair Shiny

Healthy and shiny hair enhances the beauty of a person.  Apple Cider Vinegar can be used to rinse the hair. This would nourish the hair by hydrating it as well as providing shine to the hair.

Balances Your pH

The pH levels in the body need to be appropriate to promote a healthy environment in the body.  An abnormal pH may cause free radicals to increase and cause several health problems. The acetic acid present in apple cider vinegar is helpful in maintaining the pH levels in the body.  Daily consumption helps in maintaining the pH levels and keeps the body healthy.

Household Cleaner

Generally, household cleaners contain antibacterial properties which claim to remove any bacteria present on the floor.  Apple cider vinegar is a very well known antibacterial agent. Apple Cider Vinegar is mixed with water and can be used as a floor cleaner and also clean other household items.  The antibacterial effect of the vinegar kills the harmful bacteria.

Whitens Teeth

People use several products available in the market to whiten the teeth but are hardly successful.  Apple Cider Vinegar can be added to the toothpaste we use daily and this naturally is known to whiten the teeth.

Relieves Cold Symptoms

People are affected by cold due to the immune system not actively working. Due to this reason, people are affected by the common cold. Apple cider vinegar is helpful in regenerating the immune system with the help of probiotics.  Daily use can enhance the activity of the immune system and provide relief from cold symptoms.

Apple cider vinegar diet for weight loss, does it work?

The main reason why ACV is used for weight loss is due to the presence of acetic acid.  It accounts for 5-6% of ACV.  Acetic acid can target body fat and help in the process of weight loss.  It has been found that acetic acid can activate the metabolism to consume stored fat present in the body for energy.  This helps you burn more fat as compared to other weight loss programs.

Another property of acetic acid is suppressing your diet.  You can make use of this property by consuming ACV before food followed by adding more starch to your diet.  Since starch digests slowly and the acetic acid further reduces your appetite, you generally feel full for a longer period of time.

ACV diet plan

A simple method of losing weight is by adding 1-2 teaspoons of ACV in eight ounces of water and consuming it before meals three times a day.  Consuming the same for long-term can be boring and you may lose your interest.  You can add some additional ingredients to it to help get some variety.  These include:

  • Lemon and ACV: Add two tablespoon of ACV to eight ounces of warm water.  Next, add one tablespoon full of freshly squeezed lemon juice to it and then consume it.
  • Honey and ACV: Add two tablespoon of ACV to a glass of warm water.  Then add two tablespoons of honey to it and consume.
  • Ginger and ACV: Add one tablespoon of ginger powder and two tablespoons of ACV to a glass of warm water and consume it.
  • Garlic and ACV: Add one tablespoon of garlic powder and two tablespoons of ACV to a glass of warm water and consume it.

You can consume these mixtures three times a day before meals for 30 days to see results.

Don’t consume it in excess

Apple Cider Vinegar is generally safe when consumed in appropriate quantities.  Excess use can cause some side effects such as erosion of tooth enamel, throat burning, and skin irritation.  There are also instances reported of decreased potassium levels. The vinegar always needs to be diluted with water or other oil before consumption or application.  It may also interact with blood sugar medications as it is known to reduce blood sugar levels and may cause a medical condition called hypoglycemia where there is decreased levels of blood sugar in the body.

A is for the amazing apple cider vinegar

Apple cider vinegar has been in use since ancient civilization.  Ancient methods of medicine also indicate the use of this vinegar for medicinal purpose.  Hippocrates, who is considered the father of medicine, was also successful in treating several ailments with the use of this vinegar.  It is believed that its use dates back to more than 10,000 years ago.

The fermentation process used to produce apple cider vinegar is largely helpful in providing medicinal benefits due to the presence of acetic acid and lactic acid.  It should be noted that apple cider vinegar only aids with certain health problems, but definitely is not the solution for any health problem and hence appropriate medical treatment needs to be obtained for any health issue.



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